Low-Calorie Fruits: 80 Calories or Less per Serving
Every fruit on this page costs 80 calories or less per typical serving, ranked from lightest upward. These are the fruits to reach for when you want sweetness and volume late in a tightly budgeted day — the kind of foods where the portion on your plate looks far bigger than its line in your food log.
What makes these fruits cheap, calorically, is water and fiber: most of them are 85–92% water, which means you're buying fullness with very few calories attached. That combination — sweet, voluminous, slow to eat — is why berries and melon keep showing up in successful weight-loss food logs while juice and dried fruit don't. Same fruit family, completely different calorie density once the water is gone.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Plum | 1 plum (66g) | 3046/100g | 0.5g | 7.5g | 0.2g |
| Kiwi | 1 fruit (69g) | 4058/100g | 0.8g | 9.7g | 0.3g |
| Watermelon | 1 cup, diced (152g) | 4630/100g | 0.9g | 11.6g | 0.3g |
| Strawberries | 1 cup, halves (152g) | 5033/100g | 0.9g | 12.2g | 0.3g |
| Grapefruit | ½ medium (123g) | 5242/100g | 1g | 13.2g | 0.1g |
| Cantaloupe | 1 cup, cubed (160g) | 5434/100g | 1.3g | 13.1g | 0.3g |
| Blackberries | 1 cup (144g) | 6243/100g | 2g | 13.8g | 0.7g |
| Orange | 1 medium (131g) | 6247/100g | 1.2g | 15.5g | 0.1g |
| Peach | 1 medium (150g) | 6342/100g | 1.4g | 15.2g | 0.5g |
| Raspberries | 1 cup (123g) | 6351/100g | 1.2g | 15.9g | 0.2g |
| Dates (Medjool) | 1 date, pitted (24g) | 66277/100g | 0.4g | 18g | 0g |
| Pomegranate | ½ cup arils (87g) | 7283/100g | 1.5g | 16.3g | 1g |
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Frequently Asked Questions
Which fruit has the fewest calories?
Per 100g, watery fruits lead: watermelon, strawberries, and melon all run around 30–35 calories. The top of this table shows the lightest per-serving options currently in our database.
Can I eat unlimited fruit on a diet?
Practically, fruit is very hard to overeat — the water, fiber, and chewing impose their own limits. But the calories are real: five bananas is 500 calories. Log fruit like everything else; just don't fear it.
Is frozen fruit as good as fresh?
Nutritionally, yes — it's typically frozen hours after picking and sometimes retains more vitamins than 'fresh' fruit that traveled for a week. Calories are identical; just check that nothing was added.
Why is dried fruit excluded from low-calorie lists?
Drying removes the water that makes fruit low-calorie. Grapes at 69 calories per 100g become raisins at about 300 — same fruit, four times the calorie density, and far easier to overeat.